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How to Foam Roll Like a Pro

Race season is nearly here and training kicks off this week for many who are running Grandma’s Marathon or other races! Sore muscles are an inevitable side effect, but foam rollers can make a world of difference! A little tough love on those knots can work wonders!

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

You check-in on Facebook- Don’t you think you are worth checking in with too?!

4503668346848746_cceW7Zn0_cSo, you all have been at it for one week!  You are seven days into your New Year’s resolutions and fitness goals!  Since many of you set goals that by their very nature will take a while to achieve, it is important to review your goal progress from time to time to make sure that you really are progressing and not just going around in circles.  It is also  crucial to take a moment and recognize and celebrate your small successes!  Setting mini-goals will help you keep moving forward and give you something to celebrate instead of waiting until you reach the big ultimate goal (then you can REALLY party)!

Your self check-in should include:

Measurement: The method of measurement should be established at the start of the goal setting process, along with the baseline. By determining your current goal  measurement (weight, speed, # of workouts, etc.) and comparing it with your starting point, you will be able to see whether or not you have progressed towards your goal.

Relevance: Goals are established based on your situation at the time of setting them. Has your situation relevant to this changed significantly? If there has been a significant change, is it still necessary or are you still able to achieve this goal?

Resources: Are resources  (money, time, information, support) adequate? Is this holding you back from achieving your goal or do you find that you are really struggling?

THEN…

think about each of the following…

  • Is this goal easier or harder than expected?
  • Can you take on more, or do you need to take smaller steps?
  • Overall, are you happy with your progress? If you are, then great! If not, work out why and fix the problem.
  • What are you doing well towards this goal? …and keep doing it!
  • What do you need to do better to achieve this goal? …and do better!
  • Are you enjoying this goal, or at least excited about the end result? Reward yourself for achieving mini-goals and milestones to keep you on your journey. Remember, the end result needs to be something you really want.
  • Have you been honest and ethical in your progress towards this goal? Your highly moral sub-conscious won’t let you achieve goals if they have unethical components or if you haven’t been honest with yourself. Is this holding you back?
  • Are you afraid of failure?…

I am incredibly impressed and proud of the steps I have seen many of the Northern Grrrls take this past week in achieving their goals!  Keep it up everyone and keep working so hard!  I know you all have it in you!

adapted from http://www.achieve-goal-setting-success.com

GET MOVING! Set Your 2013 Fitness Goals Now!

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A new year is almost here and this is the time to set your fitness goals for 2013. Why now? If you set your plan in motion now, you’ll have plenty of time to research new gyms, fitness classes, races, and training groups!

There are an abundance of options to kick off the new year in a new frame of mind. If you need inspiration,  13 Hottest Fitness Trends to Try in 2013  is worth a read!  If you still need help narrowing the scope of what you hope to accomplish, talk to a fitness professional or friend.

If you are not sure where to start in your fitness goals, work on setting your goals on a number of levels:

First you create your “big picture” of what you want to do with your life (or over, say, the next 4 years), and identify the large-scale goals that you want to achieve.

Then, you break these down into the smaller and smaller targets that you must hit to reach your BIG goals. Make these achievable! You want to set small goals for each month and week as you work towards meeting the larger overall goal! For example… Ride 40 or miles each week in June,July, and August (then you’ll be read y for the September Iron Girl and also be working towards overall fitness).

Finally, once you have your plan, GO! There is not any point in “waiting till Monday” or “starting after the holidays”. Once you have your plan, move into action!

Find a supportive friend or group of friends with similar goals and share your plan with them.  You will be amazed at how much a bit of peer support can help you along the way!
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